CrossFit Iron Hammer – CrossFit Masters
Warm-up
Warm-up (No Measure)
3 Rounds
6 Single Leg DB RDL (each leg)
8 Goblet Squats (2 sec pause at the bottom)
20 Second Side Star Plank (each side)
Weightlifting
Front Squat (5×4 (22×2))
30 Second Ring Plank in Between Each Set
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Min – AMRAP
12 Deadlift
10 Bar Over Burpee
14 KB Swings
200m Row